45 min steady effort (60-70% RPE, should be able to hold a conversation throughout)Air bike 20 cals
50 single unders
5 strict pullups
Row 20 cals
5 snatch grip BTN sots press with empty bar with 2 sec pause overhead/rep
10 russian swings
Was kind of hard to do this at conversational pace (I trained alone and wasn’t in a talkative mood to myself)
Perfect day today for focus. About 10-15 minutes in I was already starting to get bored, so I turned the music off completely, and turned off the lights as well. I wanted no other distractions so I could focus on just me. This made a huge difference, the time became irrelevant and high quality movement and breathing became the only thing I thought about and kept me moving diligently. This was what I needed today, and a remembrance of what is needed in longer workouts of finding your place and rhythm.
Had the opportunity to play around with a Zeus rope on the single unders today. Don’t remember how many rounds, assault bike cut off in the middle and I wanted to use the total running calories as my marker.
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6 min box breathing @ 3152 tempo
Done and felt great